Simple Nutrition Insights
Welcome to Simple Nutrition Insights, your practical guide to understanding nutrition in less than 30 minutes. Join us as we break down the science of healthy eating into digestible insights and actionable tips. Whether you're a busy parent or just short on time, our goal is to provide you with straightforward advice to enhance your well-being. Tune in for expert interviews, evidence-based advice, and quick, easy-to-implement strategies for nourishing your body and living your best life.
Simple Nutrition Insights
Practical Meal Tracking Strategies for Busy Lifestyles with Dietitian Sarah Bush
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Ever wondered how a background in environmental science can pave the way to a successful career in dietetics? Join us on this episode of the Simple Nutrition Insights Podcast where we sit down with Sarah Bush, a registered dietitian whose eclectic journey has taken her from public health to outpatient therapy, and now to Brooksoap Nutrition. Sarah shares her expertise on sustainable fat loss and reverse dieting while emphasizing the versatility and diverse career opportunities available for dietitians. Learn how tracking your food can be a game-changer for weight management and overall health as Sarah provides invaluable insights into tailored dietary advice.
Unlock the secrets to optimizing your metabolism for sustainable weight loss with Sarah as we discuss common misconceptions around calorie reduction and the crucial role of consistent fueling to keep your metabolic fire burning bright. Discover why extremely low-calorie diets are unsustainable and how gradual changes can make a lasting impact on your health. We also explore the influence of weekend eating habits on weight loss progress and the importance of tracking food intake to maintain awareness and consistency.
Streamline your meal tracking routine with practical tips from Sarah on using apps like MyFitnessPal and PracticeBetter. From saving meals and using the copy-paste function to pre-tracking meals and batch cooking, Sarah breaks down strategies that save time and enhance dietary habits. Plus, don’t miss our conversation about "Tasty Tuesday" from Busy Babe Nutrition, where we review new food items and share client-suggested products for taste and nutritional value. Tune in for honest insights, meal timing tips, and strategies to avoid wasting money on subpar products, all designed to help you achieve your health goals.
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Brooke Sobh Nutrition to work with Sarah
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Food Tracking for Weight Loss Importance
Speaker 1Hey , hey , welcome back to another episode in the Simple Nutrition Insights Podcast . I am your host , leonila Campos , registered dietitian , and today I have a fellow dietitian , sarah Bush . Today we're going to talk about the importance of food tracking , and so Sarah works in a prior practice and she helps women in the age of 30 to 55 with weight loss and reverse dieting . So what a great topic to talk about , but I usually like to start first of all , welcome Sarah to the podcast .
Speaker 2Thank you , I'm so excited to be here .
Speaker 1Yeah , I'm excited to have you as well , and so what I usually like to start with is the reasons why you became a dietitian . Right , like what made you decide to become a dietitian . Yeah , um .
Speaker 2So I actually have a very like non-traditional story . I feel like , um , I actually had no idea what a dietitian was for the longest time . I was a senior in college studying environmental studies , um , and I was just helping a friend lose weight for like a hobby . Healthy eating and exercise has always just been kind of like hobbies for me , so , um , so I helping him out and he was like Sarah , you're really good at this , like you should do this for a living . And I'm like how can I do this for a living ? Like this is just a hobby , like how do I make money from this ? And he was like I don't know , maybe you should become a dietitian .
Speaker 2And I had no idea what a dietitian was . So I actually had to Google it and I researched it and it sounded really cool . So then I ended up talking to the college I was going to at the time the dietitian there and kind of getting the spiel on the career and what I would have to do to become a dietitian , and that's just kind of where my journey began . Yeah , so I ended up graduating with an environmental science degree before I even started with nutrition . It's been a long journey for me , but it's been a great one .
Speaker 1Yeah , that's amazing , right , you were doing something just to help somebody , right , and you're like this is something that I can , like you know , build a career .
Speaker 1It's really crazy how things work out and that you actually went for it right , that's pretty awesome that you were . You were able to like , do that and talk to whoever you needed to talk to , right To find out more about it . And yeah , so how has that journey , how has that been right for you becoming , once you became a dietitian right To now , like how you describe your journey as a dietitian .
Speaker 2Yeah , so you know , after completing all the years of school and the dietitian ? Yeah , so you know , after completing all the years of school and the dietetic internship and everything , I basically tried out so many different careers in dietetics because I really wasn't sure you know exactly what I wanted to do yet . So I worked with public health , with WIC . I also worked at the hospital and I also worked for a long-term care rehab facility , so a bunch of different things . I also did like outpatient medical nutrition therapy as well for about a year .
Speaker 2So I really liked working with people one-on-one . I really liked that . The schedule at the place that I worked at was really tough to kind of keep up with , so I got burnt out pretty quickly . But when I found Brooksoap Nutrition , where I work for now , I had the flexibility of making my own schedule but still working one-on-one with people and really making a difference , and it's so rewarding and I love it . And , like you said , I primarily work with sustainable fat loss or reverse dieting and I just really enjoy the impact that I'm bringing to people's lives .
Speaker 1Yeah , amazing . It's so cool , right , that dietitians can do so many roles right . Pretty much anywhere where food is found , right , we can be part of it , we can find a job there , and so it's not like , oh , we just work at the hospital , right , or we just take care of the food that you don't like , right , when you're at the hospital , we can do so many things , and I think that is the amazing part of being a dietitian that we can do a lot of things . Also , because our journey of becoming a dietitian right is not something like simple right , we have a degree . Now , most dietitians have a master's . Right , now it's required to have a master's , and then we do a really long internship and then we have to keep up with our education . Right , have our units , and so we are legit people , we have credentials yeah , awesome .
Speaker 1So , definitely focusing now on the food tracking aspect of it and it's interesting because I interviewed another dietitian , alyssa Fields , who talked about so she created the platform food tracking platform and app . We talked about how important it is to to track right for awareness , but also to know , as dietitians , what you like , what feedback to give right . So , in your case , right , I think the first thing would be like how would you describe food tracking ? Like what ? That is right , and then we'll go into the importance of food tracking yeah , um .
Speaker 2So food tracking is when , um , you use an app like my fitness power , we use Practice Better at Brooks and Nutrition , but basically you just go in and you track your intake and you try to accurately report like the brands and the serving sizes and all that , just so we can kind of get like an accurate picture for like what your intake is . Are you eating above your maintenance range ? Are you eating below your maintenance range ? Are you eating enough protein ? Are you getting enough healthy fats ? Are you eating too low carb ? These are all kind of things we can see when you track your macros .
Speaker 1Awesome , yeah , and so why you know why do you ? Why is that important , Like why people should care about tracking their food ?
Speaker 2It's good data . It's good data to have . I think that most people should track their intake for at least a week just to kind of get more awareness around the food they're eating . It's just a good check in and I do think most people could benefit from just taking the time to track their intake , you know , like I said , for at least a week , just to kind of get a feel for what they're actually eating .
Speaker 1Yeah , and I think it is so important to be aware of what we eat , right , especially , we have specific goals . But even if we don't have , maybe , weight loss goals or body recomposition goals , but just from a nutrition standpoint , right , like exactly knowing that , oh , I'm adding a variety of foods , or maybe , oh my gosh , every single week and week after week , I'm just eating broccoli and ground beef , right , and so looking at that data , right , can give us a lot of information and then , as dietitians , right , we can use that information . So , for example , in your case that you work with women that are wanting to lose weight , right , how important is the food tracking in this aspect ? Oh , it's so important .
Speaker 2Oftentimes you hear the advice to eat less , move more when you want to lose weight . But if a woman or a person in general is eating below their maintenance range , then they really shouldn't eat less and move more . You know they need to work on repairing their metabolism and to do that they need to actually eat more food . So that's where , you know , macro tracking for what I do just comes in handy , because you know I'm able to see like okay , do we actually do need to maybe eat a little less or do we actually need to eat more ? Like people never think that like they might have to eat more to see body recalc changes .
Speaker 1Awesome . I love that you mentioned that , because with everything that we hear in social media or everything that we hear in the weight loss industry , it's all about eat less . If you want to lose weight , you need to eat less . But you bring up a really important point . If someone is already eating below their maintenance point or below their basic metabolic rate , or that case may be like bringing the calories even more is not going to help right Like it's just not going to help , and so , like for someone that maybe is learning about that , why is it important to eat more if they're already eating , you know eating less like they're not eating enough ?
Speaker 2so . So it's important to . So it's important to eat more , because if you're already kind of eating below your maintenance range , if we took your intake even lower , it's gonna be really hard to sustain . Like if you're already , let's say , your maintenance range is 1800 calories , but you're already eating that 1200 calories and your body is used to you eating that little amount of food . In order to lose weight from that , we would have to cut you down to like 1000 calories , which you know it's really hard to get adequate nutrition first off . Eating 1000 calories maybe impossible and it's gonna really suck to eat only 1000 calories per day for a long period of time to lose the weight that you want to lose . So what we do instead is called a reverse diet , where we gradually increase your intake over time and kind of repair your metabolism
Optimizing Metabolism for Sustainable Weight Loss
Speaker 2.
Speaker 2I like to . I like to say like your metabolism is like a fire . So if you put logs in a fire , it's going to burn brighter . So your metabolism is going to be faster , you're going to burn more calories , but if you take the logs away , the fire goes out . So kind of same thing like if you were to eat less food . Then your metabolism slows down , and that's called metabolic adaptation . So what we're trying to do is gradually increase your metabolism , so you're at a place where your body is happy and we keep you there three to six months before we actually attempt the calorie deficit to lose weight or lose fat .
Speaker 1Awesome , I love that , right , and I I don't think really anybody knows that specifically right , because when someone says , oh , I want to lose weight , right , and focus on that , the first thing to do is like let's cut your calories right , even even lower , and one you're already probably not eating enough and you're probably going to be more miserable .
Speaker 1And , like you said , the sustainability of it , right , like who can have , who can survive with like just 1200 calories ? I mean , I'm sure you can survive , but like that is just really difficult , right , like maybe a three-year-old , um , and I think my three-year-old eats more than that . So that is right , yeah , and so I think it's really important , important to like , when you have , like , if you have these weight loss goals , right , that you really look at what you want to do , right , and in this case and sometimes it could be just that simple as to , ok , let's be aware of where our calories coming from , how much calories we're consuming , right , and the types of calories , types of foods that we are eating , and so , based on that , right , we can , we can help and provide some feedback and so , yeah , yeah .
Speaker 2Oh sorry , Go ahead .
Speaker 1No , that was it .
Speaker 2I was going to say too , like a common thing that I see with my clients as well is that they'll be eating quote unquote really well Monday through Friday , but then Saturday and Sunday they just kind of eat like whatever they want to and they don't understand why they're not seeing progress or they're not seeing weight loss on the scale , and it's because they're eating so much on the weekends that's pulling them out of their calorie deficit and all the hard work that they put in Monday through Friday was pretty much just a waste of time .
Speaker 2So that's another reason why you know tracking can be really valuable , because then you can see like wow , like you know , I didn't think I was doing so bad on the weekends , but I'm actually eating 2,500 calories when I should be eating 1,700 calories . So I think it's just a good like eye opening tool and I know it can be a burden at first , but it does get easier the more that you track , because you can actually like save the meals that you eat often and save the recipes that you also cook often as well . So the more that you use it , the easier it gets .
Speaker 1Right , yeah , such a great point about the weekend , right , because we might think like what is like the weekend ? Right , because we might think like what is like the weekend ? Like how's the weekend really going to affect my progress ? If I'm like quote unquote eating so good on during the week , right , but when we think about if we come Friday , like Friday , saturday , sunday , as part of the weekend and we just start on Friday , that's like what a third of your entire week , a third of your progress , is going to be during those three days , right , and so it can make a huge difference for sure . Like you said , if you're eating 2500 calories when you're supposed to be eating , I don't know , 1700 calories , that's a , that's a pretty big um jump , right , and that could be . Yeah , that can definitely be like a balance . Or like you're not seeing progress at all , right , or you're going , you're seeing this scale go on the opposite way .
Speaker 2You're just kind of like on the temperature wheel , you know , and not seeing any progress at all .
Speaker 1Right , yeah , and I think that is also really good . Right , like where the food tracking really helps , because in our minds , right as humans , we feel like , oh , like I'm not eating even that much , right , but maybe that meal that you're consuming is really high in calories , right . Or like , no , I'm not , like , I'm only , I don't know , I don't really like this word , but I'm only doing a cheat day right on sundays , but that cheat day is like over 3500 calories or something like that , right . And so I think that awareness really helps and knowing , right , like the data is not going to lie unless , if you like , you know inputting the data , but right yeah , awesome , and so , um , you did mention right , I can be bothersome , um , or like a lot of work at the beginning when you're trying to track .
Speaker 1So what are some of the tips that maybe you have given your clients or that you can provide to the listeners that have tried tracking in the past but they're like this is too much yeah
Tips for Easy Meal Tracking Apps
Speaker 1.
Speaker 2So the two apps I'm familiar with are MyFitnessPal and PracticeBetter . So with MyFitnessPal , to kind of make tracking easier , what you can do is you can actually like you can save meals . So if you track like all of these ingredients , maybe like in a sandwich or something that you really love with the side , whatever you can like , name it , like Sarah's Sandwich and Chips , and it'll go into your my Meals . So the next time you have it , you just like click on it and it auto-populates the whole meal , which is really nice . There's also a copy and paste feature as well . Like , if you eat the same thing for breakfast all week , you can just copy and paste , you know , from Monday through Friday , like all your breakfasts , and so stuff like that makes it tracking easier . Practice Better . You can also copy and paste meals , which is great . They also have a recipes function . So if you , you know , make this particular recipe for dinner every week , you can just go ahead and put it in save . So now it's there . So every I don't know Wednesday night when you make that dinner , like you just pop it in . Also , what I like about practice better .
Speaker 2I'm not sure if MyFitnessPal can do this too , but I know in practice , better you can create a new food . So I'll tell my clients , like , look , if you are making a recipe from something online and it's giving you the macros per serving , just go ahead and like , create it , like , click , create a new food , label it the name of that recipe , put the serving size and then the macros in and save , and then that kind of saves you from actually having to end like input every single ingredient in the recipe , which can be really time consuming . So those are kind of my quick um tips for for tracking also too . Like I know I have clients that'll ask me like , okay , like I like that idea of just creating new food , putting in the macros from the recipe .
Speaker 2But how do I know that I'm getting you know if it's served six ? How do I know I'm getting one sixth of the recipe ? And so what I tell them to do is , especially if it's like a , like a one pot meal or something that's easy that you could just kind of dump in a bowl , I recommend to just like dump the whole thing in a bowl , like on a scale that's been zeroed out , and then get the weight of the whole dish in grams and then let's I don't know . Let's say it's 6000 grams , so then you're just going to divide by six , which would be 1000 . So you know , if you scoop out 1000 grams you're getting one sixth of the recipe . So that way you know that is pretty dang accurate that you're getting those macros from the food that you're eating .
Speaker 1Yeah , that's genius . I love that . I didn't know that , so thank you for sharing that . And it's super simple , right , I do . If it's , I give you batch cooking too , right , and you're making your meals for the entire week . That's one of the ways to accurately portion out your food , but also track it right . Yeah , exactly yeah , I love batch cooking . Yeah , exactly yeah .
Speaker 2I love batch cooking .
Speaker 1I feel like that's such a good hack , right , yeah , because it saves so much time and you can just like get it done in that period of time and not have to worry about like cooking every single day , right , which some people can't really have that time , so that's a great idea . And then also that you mentioned , right , that you know , once you have your meals because we almost eat the same food on a consistent basis , right , so if you already log it in , right , if you track it , it's going to be there . You just have to find it and then just do a quick click , right , or a swipe or whatever , and it's going to show for that day . And so , yeah , those tips are great , right , it's not . So if you were to say , right , once you got going and you have all your foods , but how long does it take to track ?
Speaker 2you know your meals in a day , so so the last time I tracked myself personally was before my wedding .
Speaker 2And what I would do is I would actually pre-track for the day before and I was in a calorie cutting phase prior to my wedding , so I was trying to lose weight and cut calories . So what I did was I would just like at night , like after , after dinner , I'm just like sitting on the couch winding down for the day , I always go ahead and track for the next day and just pop it in and you know , after you've been tracking for I would say like two , maybe three weeks , like I was able to pre track for the next day , probably within like five to 10 minutes . You know , especially if I had like meal prep , my lunch , and I knew what I was gonna eat for lunch , like Monday through Friday . And breakfast , I already knew what I was gonna eat , because I have like three things that I kind of rotate between . So truly in my snacks , like you know , I knew what my snacks are going to be as well .
Speaker 2So , truly , the only thing that I had to kind of figure out was dinner , you know . So I would track everything . I would track breakfast , lunch , snacks and then leave dinner open and then when me and my husband decided like what we're going to have for dinner . I would then put it in and then just play around with the serving sizes to make sure that it fit my macro goals . So , you know , I really didn't spend a lot of time in the in the apps tracking , which I think can really bother people . They're like oh , I feel like I'm in the apps tracking , which I think can really bother people . They're like oh , I feel like I'm always in the app . Like you know , every time I eat something , I have to go to the app and I'm like well , if you actually planned or pre-tracked , that really cuts down on the time that you're in the apps , you know , and you feel like you're still just living your normal life .
Speaker 1Right .
Speaker 1And another thing that comes to mind , right , like , if you are pre-logging in your food right Now , you kind of have your day planned out as to what meals you're going to have , and so it helps right With that keeping track of things , right , versus like , oh , I'm having that and I'm having that and all kinds of things , or like I don't even know what I'm going to have for lunch , right , and so then that in itself is another issue .
Speaker 1But if you already log it or pre-log it the day before , right , or the morning of , or whatever , then you already kind of know and your brain also expects , okay , that's what we're going to have , and there's no challenge there , right , like trying to think about what to eat or figure out what you're going to have for those meals . So I think , yeah , that's definitely a great tip , right . And , like you said , once you get the hang of it right , it takes , you know , a short period of time , um , to log in those foods . And yeah , you can do it when you're like lounging on the couch , right , or you know just hanging around .
Speaker 2do it , do it in your spare time , so that way it's not such such a pain . You know and I like to tell my clients too like tracking is temporary , you know , it's not like you have to do it for a lifetime , it's just the season , especially while you're working , you know , with a nutrition professional and we're trying to help you out the best that we can . So I think knowing too that it's not long-term , that's truly just temporary , is also helpful too .
Speaker 1Right . Yeah , I think that's absolutely a great point , right , because then they know okay , we're doing it for a short period of time , it's just for data , obtaining that information , and then I don't have to do it again , right ? But then , at the same time , while you're doing it , right , they're establishing these goals , these healthy habits which are going to help them long-term and sustain whatever it is . Whatever goals that they have , they're going to be able to sustain them , right ? Because they have built these habits too , and so yeah , yeah .
Speaker 2And I also like to say , like you know , like pay attention to how food looks on your plate , you know when you're tracking . So that way , like you kind of know what portion sizes you need , so when you stop tracking , you can just kind of you can eyeball more accurately what you need on the plate , versus having to track to make sure that you're getting enough .
Speaker 1Right , those visuals , right , that really help . Yeah , they're really , they're really good . Once you know exactly how how food looks like , right , the portions and and the amounts , then you have that visual aspect of it too . Then you have that visual aspect of it too . Okay , so , what , like where ? What do you do when you have somebody that , like , it's just so resistant to tracking ? Right , like the ? You know that it's going to help them , right for the awareness . But , like , what are some of the tips that you would give some someone or that you have given someone that is just so resistant to tracking ?
Speaker 2So I guess like different approaches I could take on that . So first being like okay , do we just need to track for a little while to see that's really not that bad . You know , I think I think macro tracking for some people it just kind of leaves a bad taste in their mouths , but once they do it it's like , oh , this really wasn't that bad . So I do recommend just like giving it a try . And if they're still kind of resistant towards macro tracking , then I'm like , okay , like how can we make it easier ? Like do we need to meal prep something you know , or do we need to have a couple of breakfasts that we rotate between , just to kind of make , you know , tracking easier ? So then we might come up with like breakfast ideas to rotate between , or like lunch ideas , dinner ideas , whatever .
Speaker 2It is Another trick that I like to teach my clients to like for like dinner ideas . It's like maybe every night has a theme , like Monday night's Italian , tuesday night is tacos , wednesday night is stir fry , like every day has a theme . So that way , like when it comes to like planning your meals for the week , you kind of have like an idea of like recipes to look for or just to narrow down , and so if , like , coming up with meal ideas and just giving it a go doesn't , doesn't work , then I also recommend to just take pictures of your meals , because I can still see a lot for meal photos . Like I can see , you know , are you , are you prioritizing protein , are you prioritizing vegetables , are you drowning your food in a sauce , you know , or a lot of butter , and I can kind of see what your portion sizes look like . So at the very least , I do recommend at least taking meal photos .
Speaker 2But just know that when we do the meal photos , there's really like no way for me to just visually tell , like what your total calorie intake is , what your total protein intake is , which is very important to know . But we can still do a lot with the meal photos , at the very least .
Speaker 1Right , yeah , great points , and at least having some kind of data Right , because otherwise , how , how are you going to be able to provide that feedback Right and your recommendations if we don't have something to you know base our responses on right ? So , and of course , I'm sure you know , you want the best for your clients and you want to make sure that you're supporting them as the best as you can , but they also have to provide that information for you right To be able to support them , information for you right to be able to support them . Let's see , yeah , awesome . So the next thing right , because you don't only work as a prior practice dietitian right , and helping women with their weight loss goals , but on your Instagram you also have you do Tasty Tuesdays , and I love that . I actually look forward to seeing , like , a new product that you're going to feature . And so can you tell the listeners about your Tasty Tuesdays ? Like , what are they about ?
Speaker 2Yeah , so I have an Instagram
Food Tracking and Tasty Tuesdays Talk
Speaker 2page .
Speaker 2My handle is at Busy Babe Nutrition , but each week on Tuesdays I do a segment in my stories called Tasty Tuesday and basically each week what I do is just I find like a food item that's new or something that my clients have asked me about , and I give it a try on my stories and I just tell my followers and clients basically what I think if it tastes good or do I feel like it's a nutritional product , things like that . And and the reason why I do the tasty Tuesdays is because you know and I'm sure you you get this all the time , leo like people always ask , like , what do I eat ? I feel like that's the number one question I get asked all the time . Like you know , they want snack ideas . And you know , like this and that , like all , they just want ideas . And you know , like this and that , like all , they just want ideas . So the whole reason behind Tasty Tuesday is to just kind of give people ideas of what they can shop for , to kind of help their help reach their health goals .
Speaker 1Yeah , awesome , and you're right . Yeah , a lot of the times they ask me , like , what do you eat ? Right , but keeping like , taking it back to them , right , like , no , this is about you and let's you know , focus on you . But , I think , giving them some ideas as to like what foods we see as dietitians , and that we assess them . And now you're doing the tasting , right , ok , let's see how this one tastes , right , and like how it looks nutrition wise . It gives the viewers and your clients an opportunity to see oh yeah , that's a great product , right , nutritional speaking , and also taste-wise , right , right ?
Speaker 2A lot of these nutritional products are so expensive too . I mean , it sucks to have to spend $20 , $30 on something to find out that it tastes bad . So I feel like that's where Tasty Tuesday comes in handy , Like I'm going to try it for you so you don't waste your money .
Speaker 1Right , perfect . Have you found ? I don't think I've seen any in your stores , but have you found any products that you were like ? Oh no , this is not what I was expecting .
Speaker 2So I've been doing Tasty Tuesday for about two and a half years now , um , and I have had some fails , some things that kind of come in mind . I did try like this keto cereal . That was absolutely terrible . It tasted like styrofoam . It's really bad . I won't say the brand on here , but I got some target and then another product that I tried . It's actually funny . I thought it was gonna be a protein donut because that's what it said on the box and had a picture of a donut and I got it from Walmart and I was like , oh , a protein donut , this sounds cool . And I literally opened the box on camera and they were just protein bars and I felt like the biggest idiot because I thought for sure that they were going to be donuts . So that was embarrassing .
Speaker 2But they also didn't taste good either . So bad protein bars . So those are two that really come to mind , but I have had a few fails . I think there's also like a protein chip that I didn't like as well . It kind of had a really weird aftertaste . So you have to be careful with like high protein products , because sometimes they can have a weird protein aftertaste or just be really dry . So just be cautious .
Speaker 1Right , yeah , that's a good point , but hey , sarah is trying them for you so you don't have to try them for yourself .
Speaker 2Awesome . So I will say too I do have a highlight of Tasty Tuesday wins and fails . So if you do follow me , you can look at the highlights and see , like , what have the fails have been ?
Speaker 1Yeah , I have to go back to those , because I'm sure when you're on camera , you're like what do I do now ? Right , do I laugh or do I cry ? It's a funny one , yeah , awesome , yeah , you can output all that information where to find Sarah right in the show notes , that information where to find Sarah right in the show notes . But any additional tips that you want to give to the listeners , or any additional information when it comes to food tracking , right , like if that is something that they want to do , or maybe they never thought about food tracking , right ? Like ? Maybe some final tips that you want to provide ?
Speaker 2Yeah , I mean I think it's just good data to have . Don't get like , be honest with yourself , like track honestly and I mean no one's going to judge you for it , especially if only you're seeing it . But , like us as nutrition professionals , we've seen it all . Like I'm never going to judge whatever you log , but just log it because it's good information to have . And I like to tell clients this too like , if you have a moment where you do really overeat something , what I can see is like , well , maybe you just didn't fuel yourself well enough during the day and that's what caused , you know , for you to overeat towards the end of the day . So , like , just log it , track it , because I'll be able to see in you as well .
Speaker 2Any dietitian should be able to see the trends and realize , well , okay , you're having really small breakfasts , or maybe no breakfast at all , and then a really little lunch , and then , yeah , when you get home , you're going to eat the whole pantry , and that's just because you didn't feel yourself enough during the day . And your body's like hey , we're hungry , give us food , and carbs is quick energy for the body , so that's why we crave carbohydrate . And , yeah , that's why you're in the pantry and you eat everything . So don't feel ashamed or guilty for any of the habits that you have . Because how are your meals throughout the day ? And sometimes skipping the meals , right ? We might think , okay , I'm not hungry .
Speaker 1I'm not going to eat , but guess what's going to happen at the end of the day ? Right , we are going to overeat and we're going to continue to eat throughout the evening because , like you said , your body's hungry and you're like feed me up . And yeah , carbs are fast energy and that's usually what our bodies are craving , because we're losing energy here , and so I think that is also really important as dietitians to recognize right the trends , but also to like let clients know , right that don't feel guilty , if you're craving carbs , right , that's just a natural body wanting some energy . Because sometimes I have clients that feel so bad because they ate bread right , or because they ate tortilla chips and I think it comes with because of diet society , right or if they follow diets like keto diets or like low carb diets right , and carbs are bad , and so that alone is just a whole issue in itself , but I think- .
Speaker 2I know that could be a whole podcast .
Speaker 1We might have to do that for sure , but definitely teaching clients right and I'm sure this is something that you do as well with your clients that carbs are not bad , right , it's okay to have bread . Sometimes I have clients like they like I eliminated bread and I love bread , and I'm like I'm really sad because you don't have to eliminate bread , right , like it's not , bread is not bad , it's not a bad food .
Speaker 2So anyway , I know I digress .
Speaker 1I know .
Speaker 2And you know , I do see that a lot too in my clients Like they're just not eating enough carbohydrates . But then once they are , they feel better , they have better energy . Their bowel movements are better . They have better energy , their bowel movements are better , you know , they're sleeping better . Like , definitely , don't be afraid of carbs , it's definitely . You know it's a macronutrient , because we need it , you know .
Speaker 1So don't be afraid of it right , exactly , but yeah , we'll probably do another episode on that , specifically because it's a big one it is yeah awesome , but definitely right , and hopefully now that you listen to um sarah talk about importance of food tracking and those tips to help you maybe track your food in an easier way Right , you see it as as another tool to help you with your goals and not as something that like another task that you have to do , but it can give you so much insight , right . And if you're working with a dietitian right now , you guys can work together and figure out a plan that is going to work for you long term . So awesome , sarah . Anything else , anything else that you want to provide , anything else that you want to say ?
Speaker 2I think that's it . Yeah , you can again . You can find me on Instagram at busybabenutrition or brookthedietitiancom .
Speaker 1Perfect , yeah , and so I'll add all that information in the show notes . So , again , if you're driving or busy , don't worry , you'll have that . Just head over the show notes and follow Sarah on Instagram so you don't miss the Tasty Tuesdays . Definitely go to the highlights to look at the fails , have a laugh there . But yeah , thank you so much , sarah , for taking this time to do this podcast with me , and then I'm sure we'll do another one in the near future .
Speaker 2Of course , this was so fun .
Speaker 1Awesome . All right everybody . Thank you so much for your time . Remember to stay safe and stay healthy . I will talk to you and see you in another episode . Bye-bye for now .